Quick Pan-Seared Dolphin Fish with a Delicate Lemon Sauce
The dolphin fish (or Capone) is a lean blue fish, with a very tasty and firm flesh, a low-calorie content, and few fats, mainly unsaturated Omega-3 and also minimal cholesterol levels.
Due to its low-calorie content and minimal saturated fats, dolphin fish is also suitable for diets and athletes’ nutrition.
It’s a very versatile food in the kitchen, as it is well-suited to be cooked: in a pan, oven-baked, and fried.
Dolphin fish is ideal for cooking in summer, accompanied by a delicate and fresh lemon sauce.
Easy and quick Mediterranean recipe, gluten-free.
I decided to cook the dolphin fish in a pan, pairing it with a delicious lemon sauce, prepared in a short time and cooked in 5 minutes.
You might also be interested in my Special: “Easy and Quick Recipes” or:
- Difficulty: Very easy
- Cost: Very economical
- Preparation time: 5 Minutes
- Portions: 5People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons, Summer, Autumn
Ingredients for Quick Pan-Seared Dolphin Fish with a Delicate Lemon Sauce
- 1.1 lbs dolphin fish (or Capone fish)
- 1 lemon (large)
- 3.5 oz butter
- 1.5 tbsp extra virgin olive oil
- 2 cloves garlic
- 2 tbsp dry white wine
- to taste parsley (generous amount, fresh)
- to taste black pepper
- to taste fine salt
Tools
- Cutting board with two side trays, oven-safe
- Pan non-stick fish pan, oven-safe
Steps for Quick Pan-Seared Dolphin Fish with a Delicate Lemon Sauce
Wash the fish (I have it cleaned and filleted at the fish market) and season the fillets with salt, pepper, and parsley. Slice half of the lemon into thin slices. Mince the garlic (or leave it whole if you prefer)
Heat a pan and add 2 tablespoons of oil, parsley, and dolphin fish fillets, cooking them for about 2/3 minutes on each side over medium/high heat (they should be golden, as in the picture below).
Remove the cooked dolphin fish fillets from the pan and place them on a plate, covered with a sheet of aluminum foil.
In the same pan where you cooked the dolphin fish fillets, squeeze the remaining half lemon, add the minced (or whole) garlic, and let it infuse over low heat. Then add the lemon slices and butter in small pieces gradually, let the butter melt into a creamy sauce.
Adjust salt and pepper to taste.
Arrange the cooked dolphin fish fillets on a serving plate, pour the delicate lemon sauce over the fish while still hot, and serve garnished with plenty of chopped parsley.
You can accompany the dish with a mixed salad and arugula.
Tips
For a lighter version, you can cook the Grilled Dolphin Fish: wash the fillets and season them with salt, pepper, and oil, let them marinate for about 2 hours in a cool place. They are now ready to be cooked on an oiled grill and then sprinkled with fresh chopped parsley. Serve with lemon wedges.
Shopping Tips !!!
For chopping vegetables, I used this handy cutting board with two side trays: one to collect chopped food, the other for waste (the collection trays are oven-safe).
For perfect fish cooking, this specific non-stick fish pan (PFAS-free) is ideal, also suitable for the oven.
You can purchase all the items I recommend above, on Amazon, at a great price. Just click directly on the respective links.
FAQ (Questions and Answers)
Is the dolphin fish (or Capone fish) suitable for children?
YES
